New study demonstrates massage enhances recovery in bodybuilders

**smash** · 09-20-2015, 01:44 PM

A new study on bodybuilders has demonstrated massage reduces muscle soreness following exercise sessions. Delayed onset muscle soreness (DOMS) is experienced as an aching pain, tenderness and stiffness for several days following severe or unaccustomed exercise. The 'delay' refers to the intensity of soreness peaking between 24 and 72 hours post exercise and then subsiding over the next two or more days. In this study researchers assessed the effects of massage on post workout muscle soreness and muscle damage in a group of bodybuilders using one active group and one control group.

Journal of Sports Sciences 2015
Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders
by Kargarfard, Lam, Shariat, Shaw, Shaw & Tamrin

Abstract
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[SIZE=3]It is believed that sport massage after intensive exercise might improve power and perceptual recovery in athletes. However, few studies have been done in this area. This study aimed to examine the effect of massage on the performance of bodybuilders. Thirty experienced male bodybuilders were randomly assigned to either a massage group (n = 15) or a control group (n = 15). Both groups performed five repetition sets at 75–77% of 1RM of knee extensor and flexor muscle groups. The massage group then received a 30-min massage after the exercise protocol while the control group maintained their normal passive recovery. Criteria under investigation included: plasma creatine kinase (CK) level, agility test, vertical jump test, isometric torque test, and perception of soreness. All variables were measured over 6 time periods: baseline, immediately after the DOMS inducing protocol, right after the massage, and 24, 48, and 72 h after the massage. Both groups showed significant (P < .001) decreases in jumping, agility performance, and isometric torque, but significant (P < .001) increases in CK and muscle soreness levels. The massage group in general demonstrated a better recovery rate. As such, a post-exercise massage session can improve the exercise performance and recovery rate in male bodybuilders after intensive exercise.

**PAiN** · 09-20-2015, 07:10 PM

Thanks for the info. I always enjoy a massage after training.

**KICKSTAND** · 09-20-2015, 08:38 PM

I try to go at least once a week after training. There's a massage school that's cheap as all get out that I hit up. . They're students but about to graduate so they know what they're doing. Look into it in your area guys. Massage schools are all over the place and they're pretty much giving the massages away.

**Mountain-Man** · 09-20-2015, 09:08 PM

I love a good massage but I love giving the wife one even more

**smash** · 09-21-2015, 02:21 AM

The study is significant because it proved that performance improves in trained individuals with standard massage techniques following your workout and they also tested a marker (creatine kinase). The exact mechanism by which massage 'works' is not fully understood. This is because there isnt much research - massage therapists are not scientists and scientists are not interested in massage. In fact to date the best research shows massage reduces anxiety and depression in those people unfortunate enough to have such symptoms. So it is a positive sign that research backs what we instinctively know; massage has been an important part of training inside gyms in the Eastern block countries for decades. It has been customary to have a massage therapist on site.

**smash** · 09-21-2015, 02:01 PM

I just had a smart alek comment on another forum by one of the senior members 'duh' as if to say yeah of course. I forgot a lot of people would not know much about research, particularly research on massage. It was actually thought by some sport science researchers that it might not do much at all for recovery; research on massage was pretty underwhelming. This study shows an improvement in performance and its actually backed by a blood marker. It was a small study but the results were clear. Anyway, seems the members here took my thread a little better.

**wsnake** · 09-21-2015, 11:08 PM

Really the benefits of massage could be anything to do with relaxation as well. Dopamine release for example.
I used to go swimming after a WO and found I flattened out almost immediately but my strength increased more than if I was just weight training.
Had to stop swimming I couldn't stand the flat look.

**smash** · 10-01-2015, 01:30 AM

Originally Posted by wsnake

Really the benefits of massage could be anything to do with relaxation as well. Dopamine release for example.
I used to go swimming after a WO and found I flattened out almost immediately but my strength increased more than if I was just weight training.
Had to stop swimming I couldn't stand the flat look.

Yeah not so sure about swimming. I know the footballers like to immerse themselves in cold water the next day and many of the teams actually have a recovery session in the pool. For us you cant beat food and sleep, if massage is affordable it would be good to get it once or more a week during heavy training. Never bothered with happy endings lol